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9 Ways To Prevent Burnout

9 Ways To Prevent Burnout


    You would think that avoiding burnout would simply be a matter of not crossing a threshold of fatigue.

    Burnout is not that simple.

    Burnout And Creativity

    Burnout is often work-related because we are increasingly expected to be not only highly creative but also highly productive – like creativity machines.

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    Robert Fritz, author of the bestseller, The Path of Least Resistance, writes that when we are creating there are two parts to the process:

    1. Stretch: which occurs when we work and expand ourselves in the work.
    2. Consolidation: which occurs when we take a step back afterward, rest and assimilate the results of the work.

    Both parts of the process are necessary and support each other. Our fast-paced economic system keeps many of us stuck in the stretch phase of creating. If you are stretching and not consolidating, you are headed for burnout.

    What Is Burnout?

    Burnout is not just an emotional problem. Merriam-Webster  defines burnout as:

    “Exhaustion of physical or emotional strength or motivation usually as a result of prolonged stress or frustration.”

    Burnout usually occurs for one of two reasons:

    1. Lack of rest or rejuvenation (overwork)
    2. Lack of motivation or reward

    Over the past 50 years rest has acquired a bad reputation. You can rest when you are dead is how the thinking goes.

    However, work and rest are two complementary sides of the same cycle and they enhance each other. We know this intuitively because we love getting a good night’s sleep after a day of positive and productive work and love going to work when we feel refreshed and on top of our game. When the cycle is working well we feel positive momentum; when not, we feel drained.

    Burnout can also occur when:

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    1. …the work we are doing work that doesn’t suit our skills or interests.
    2. …we know we are not interested in a particular job or task and force ourselves to do it too often.
    3. …our work environment is fear-based and highly political.
    4. …we have too many emergencies, both at work and at home.
    5. …we are sick or a family member is sick.

    When we are well we can withstand some turbulence in our lives. When rough spots last too long they start to debilitate us. Life is not meant to be a long emergency.

    Assessing Burnout Potential In Your Life

    To assess burnout potential in your life, evaluate each aspect of your life below on a scale of 1-10, with 1 being low in stress and burnout potential and 10 being extreme burnout potential.

    1. Consider your physical condition:
      1. You are strong and have physical reserves, you may have the ability to withstand long-term stressful situations.
      2. Your resilience is lower, you need to be careful about how much stress you tolerate and monitor yourself for physical burnout.
      3. You become fatigued easily.
      4. You are sick or get sick easily.
    2. Consider your work situation:
      1. Are you valued?
      2. Are you doing work you love?
      3. Do you have the skills you need to succeed?
      4. Do you work with people who are good for you?
      5. Is the organization well managed?
      6. Do you have to overwork too much?
      7. Are you compensated well? Are your benefits good?
    3. Consider your relationships:
      1. Start with your family. Is it a warm, loving and supportive family or are you generally frustrated by the unhappiness in your family?
      2. Do you have close supportive friends?
      3. Do you have a community you are a part of?
      4. Are you happy with your social life?
      5. Are your work relationships good?
    4. Consider the time of year:
      1. Are there certain times when you are more overloaded than others and at risk of burnout?
      2. Are there times when the people around you are overloaded and your responsibilities increase as a result?
    5. Consider the totality of your life:
      1. Do you have burnout in some or two area spilling over into others?
      2. Do you see the potential for burnout to develop in an area in the future?
      3. When you look at your burnout assessment how does it look to you? piece of cake? manageable? serious burnout potential?

    There are no right answers and no score to determine your burnout potential. Your assessment is a map of your current situation so that you can easily get a high level view of your current situation.

    With your assessment in hand, it might be useful to consider whether your burnout challenges are people challenges, time management challenges, or a need to develop skills. Sometimes we lack a skill set that could make our life easier, save time and reduce stress.

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    Steps To Prevent Burnout

    There are many things you can do to prevent burnout:

    1. Strengthen your body first. Improve your energy by getting a great night’s sleep, exercising, keeping hydrated and eating well. Detox your body since toxins can build up causing debility over time.
    2. Learn to meditate to relieve stress and help you with emotional balance. It works wonders.
    3. Make a list of all the areas you want to work on and set priorities for them.
    4. Research on the Internet about the issues you want to take on. Do not be afraid to tackle large issues like career choices and family problems.
    5. Do not be afraid to cut back on commitments that are too draining.  Your other commitments will benefit from your improved attention.
    6. Upgrade your skills to keep yourself marketable and functioning well.
    7. For the tasks you hate, you have several options: drop them if they are really unimportant, break them up into small bite size work units so that you only have to so it for a short time, delegate them, or trade your undesired task with someone else’s undesired task.
    8. Determine what is most important to you so that you increase your time spent on your high value activities and therefore increase your satisfaction.
    9. Treat burnout as a life-time concern that you can eliminate but taking good care of your life.

    Everyone’s life matters and everyone deserves to enjoy their life.  Accept the reality of change and plan to be resilient but also make sure you can say no.  You do not have to carry the world on your shoulders.

    When you are proactive, flexible, mindful about commitments and take excellent care of yourself you are doing what is necessary to beat burnout.  Good luck!

    (Photo credit: Burnt Match Between New Matchsticks via Shutterstock)

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    Last Updated on February 21, 2019

    Top 9 Foods for Incredible Brian Health And Brain Power

    Top 9 Foods for Incredible Brian Health And Brain Power

    Your brain is the most intricate and powerful organ in your entire body. It’s essentially a super-computer with brain power like a Ferrari.

    If you have a Ferrari, would you put cheap gasoline in it? Of course not. You want to put in high-octane performance fuel to get the most out of your investment.

    When it comes to the brain, many people are looking for the top foods that will supercharge the brainpower to help focus better, think more clearly and have better brain health.

    In this article, we’ll look at the top 9 brain foods that will help create supercharge your brain with energy and health:

    1. Salmon

    Salmon has long been held as a healthy brain food, but what makes this fish so valuable for your brain health?

    It’s important to understand that your brain is primarily made up of fat. Roughly 60% of your brain is fat. One of the most important fats that the brain uses as a building block for healthy brain cells is omega-3’s.

    Omega-3’s are essential for building a healthy brain but one of the most important omega-3’s for your brain is DHA. DHA (docosahexaenoic acid) forms nearly two-thirds of the omega-3’s found in your brain.[1]

    Omega-3’s and DHA in particular help form the protective coating around our neurons. The better quality this coating is, the more efficient and effective our brain cells can work, allowing our brain power to work at full capacity.

    Studies have shown that being deficient in DHA can affect normal brain development in children, which is why so many infant formulas and children’s supplements are beginning to include DHA.

    Being deficient in DHA as an adult can cause focus and attention problems, mood swings, irritability, fatigue and poor sleep.

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    2. Blueberries

    Blueberries top the list as one of the most beneficial fruits to maximize your brain health and performance.

    Blueberries have some of the highest content of antioxidants, particularly anthocyanins, than any other fruit, which helps protect the brain from stress and promote healthy brain aging.

    Blueberries antioxidant content also help reduce inflammation, which allows the brain to maintain healthy energy levels.

    Blueberries have begun to receive attention for their connection to brain performance.[2] Studies have demonstrated that eating blueberries on a regular basis can not only improve brain health but also brain performance as well including working memory.[3]

    Blueberries not only taste great but are low in calories, high in Vitamin C, Vitamin K and Manganese.

    3. Turmeric

    Turmeric is a very impressive spice that has well-researched and proven to have tremendous benefits for your brain. Turmeric’s main compound that benefits the brain is called curcumin, which is responsible for turmerics bright yellow appearance.

    Curcumin has been shown to have anti-inflammatory, antioxidant, antiviral, antibacterial, antifungal, and anti-cancer properties.[4]

    Curcumin increases the production and availability of two important neurotransmitters serotonin and dopamine, two important neurotransmitters involved with happiness, motivation, pleasure, and reward.

    Curcumin has been well documented to have powerful anti-depressive effects. In one study, it was found to be as effective for depression as popular medications such as SSRI’s like Prozac.[5]

    Curcumin has also been shown to:

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    • Increase blood flow to the brain.[6]
    • Increase BDNF production, a powerful stimulator of neuroplasticity.[7]
    • Increase DHA availability and synthesis in the brain.[8]
    • Increase antioxidant levels in the brain to prevent brain aging and inflammation.[9]

    4. Coffee

    Coffee is the wonderful elixir of energy that many people cherish every single morning. The biggest reason people drink coffee is to get a dose of caffeine.

    Caffeine is a natural neurological stimulant that not only gives you energy but also prevents adenosine, a neurotransmitter involved with feeling tired, from binding in the brain.

    Many people are surprised to find that coffee actually contains a large quantity of antioxidants called polyphenols, which are important for reducing inflammation in the brain and keep your brain energized. The antioxidants in coffee also provide a neuroprotective effect, protecting the brain from stress and damage. [R]

    Coffee can also:

    • Improve alertness and concentration.[10]
    • Help with neurodegenerative disorders like Parkinson’s disease.[11]
    • Reduce your risk of depression.[12]
    • Improve your memory.
    • Provide short-term boost in athletic performance.[13]

    5. Broccoli

    What was your least favorite food as a kid growing up?

    Most likely, broccoli was your answer.

    Broccoli may not have been your top choice, but it might be the top choice for your brain.

    Broccoli contains a compound called sulforaphane. Sulforaphane has been shown to promote the proliferation and survival of brain cells by reducing inflammation and boosting production of BDNF. It has also been shown to boost neurogenesis, the production of new brain cells.[14]

    Broccoli is also loaded with important nutrients Vitamin K and Folate. Vitamin K plays a vital role in protecting brain cells.[15] Folate plays a crucial role in detoxification and reducing inflammation in the brain.

    6. Bone broth

    Bone broth wasn’t just created to combine with soups, you can actually drink bone broth by itself.

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    Drinking bone broth has become one of the biggest trends in the health and wellness industry and for good reason. Bone broth isn’t actually a new thing. Bone broth has been used for centuries as a healing tonic to promote health and longevity.

    Much of the nutritional benefits and value of bone broth comes from its substantial vitamin and mineral content. Primarily calcium, phosphorus, magnesium, and potassium.

    Your gut is called your second brain for a reason. Research continually shows that there is a direct and indirect connection between your gut and your brain. Your gut also houses and stores many important brain compounds involved with optimal brain performance. Therefore the health of your gut is vitally important for your brain health and performance.

    Bone broth has become a go-to tool for helping heal the gut and provide the gut with the vital nutrient and resources it needs to heal and perform optimally.

    With the vast amounts of nutrients that bone broth contains, it makes the list as a go-to food for your brain health.

    Look for high quality, organic bone broth for the best results.

    7. Walnuts

    Walnuts are one of the top choices of nuts for brain health. Walnuts also look similar to a brain.

    Amongst the wide variety of nuts available, walnuts contain the highest amounts of the important omega-3 DHA. DHA, as seen above, is a critical building block for a healthy brain.

    Walnuts also contain high amounts of antioxidants, folate, magnesium, potassium, and phosphorus, which help to lower inflammation.

    Melatonin in walnuts is an important nutrient for regulating your sleep. Having low amounts of melatonin can make it challenging to get good quality sleep and getting poor quality sleep can dramatically impair brain health and performance.

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    8. Eggs

    For years, eggs were put on the nutritional naughty list; but now, eggs are finally getting the credit they deserve. Eggs can provide a tremendous boost to your brain health and longevity.

    Eggs, particularly the yolks, contain a compound called choline. Choline is essential for building the neurotransmitter acetylcholine. Acetylcholine plays an important role in mood, memory, and intelligence.

    Egg yolks contain some of the highest quantities of choline. This is very important because low levels of choline can lead to low levels of acetylcholine, which in turn can cause increased inflammation, brain fog, difficulty concentrating and fatigue.

    9. Dark chocolate

    You’re about to love chocolate even more because chocolate, particularly dark chocolate, is great for your brain.

    Chocolate boosts levels of endorphins, your brains “feel good” chemicals. This is why you feel so good eating chocolate.[16]

    Chocolate also increases blood flow to the brain which can help improve memory, attention, focus, and reaction time.[17]

    Dark chocolate contains high levels of magnesium, which has been coined “natures valium” for its ability to calm and relax the brain.

    Lastly, dark chocolate has one of the highest antioxidant profiles out of any other food, including popular superfoods like acai berries, blueberries, or pomegranates.[18]

    Conclusion

    Your brain is a high performing organ and it uses quite a lot of energy, roughly 20% of the bodies energy demands.

    In order to maintain a healthy brain, you need the right fuel to ensure that your brain has all the nutrients it needs to perform as well as adapt to the stress of life.

    If you want to keep your brain performing well for a lifetime, then you want to make sure you are including as many of these brain health foods as possible.

    More Resources About Boosting Brain Power

    Featured photo credit: Unsplash via unsplash.com

    Reference

    [1] US National Library of Medicine National Institutes of Health: DHA Effects in Brain Development and Function
    [2] Canadian Science Publishing: Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation
    [3] US National Library of Medicine National Institutes of Health: Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children.
    [4] US National Library of Medicine National Institutes of Health: Curcumin: the Indian solid gold.
    [5] Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition.: Turmeric, the Golden Spice
    [6] US National Library of Medicine National Institutes of Health: Effect of combined treatment with curcumin and candesartan on ischemic brain damage in mice.
    [7] Science Direct: Curcumin reverses the effects of chronic stress on behavior, the HPA axis, BDNF expression and phosphorylation of CREB
    [8] US National Library of Medicine National Institutes of Health: Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders.
    [9] PLOS: A Chemical Analog of Curcumin as an Improved Inhibitor of Amyloid Abeta Oligomerization
    [10] US National Library of Medicine National Institutes of Health: Effects of Caffeine on Cognitive Performance, Mood, and Alertness in Sleep-Deprived Humans
    [11] American Academy of Neurology: A Cup of Joe May Help Some Parkinson’s Disease Symptoms
    [12] American Academy of Neurology: AAN 65th Annual Meeting Abstract
    [13] US National Library of Medicine National Institutes of Health: Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C.
    [14] US National Library of Medicine National Institutes of Health: Hyperammonemia induces glial activation, neuroinflammation and alters neurotransmitter receptors in hippocampus, impairing spatial learning: reversal by sulforaphane
    [15] Oxford Academic: Vitamin K and the Nervous System: An Overview of its Actions
    [16] Diana L. Walcutt, Ph.D: Chocolate and Mood Disorders
    [17] Health Magazine: Chocolate can do good things for your heart, skin and brain
    [18] Chemistry Central Journal: Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products

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